12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds
10 Reps T
8 Reps Y
6 Reps Row + W+ Press
Into
2 Rounds
90s Couch Stretch (EL)
90s Prone Lat Stretch
90s Pigeon Stretch (EL)
90s Double Chest Stretch
Metcon
Metcon (3 Rounds for reps)
Comp:
AMRAP 7
200m Run
Max Strict Pull Ups
* run when hands come off bar
Rest 2
EMOM 12
MIn 1. 15/12 Cal Machine
Min 2. 15 Burpees
Min 3. 5 KB Clean and Jerk (EA)
Rest 2
AMRAP 7
200m Run
Max Strict HSPU
* Run when feet hit the floor
* Choose own KB Weight
Metcon (3 Rounds for reps)
Sport:
AMRAP 7
200m Run
Max Kipping Pull Ups
* run when hands come off bar
Rest 2
EMOM 12
MIn 1. 15/12 Cal Machine
Min 2. 12 Burpees
Min 3. 5 KB Clean and Jerks (EA)
Rest 2
AMRAP 7
200m Run
Max Kipping HSPU
* Run when feet hit the floor
Metcon (3 Rounds for reps)
Fitness:
AMRAP 7
200m Run
Max Banded Strict Pull Ups
* run when hands come off bar
Rest 2
EMOM 12
MIn 1. 12/10 Cal Machine
Min 2. 10 Burpees
Min 3. 5 KB Clean and Jerk (EA)
Rest 2
AMRAP 7
200m Run
8 Z – Press or Box HSPU
* Run when feet hit the floor